Friday, 02 September, 2011
Posted by Mandee on September 1st, 2011
30 responses
Warm-up: Partner assisted hamstring stretch Workout: "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs Alyssa Ross (age 17): Squat 215, Press 95, Deadlift 315. Total 625lbs Katie Fairman: Squat 230, Press 95, Deadlift 275. Total 600lbs Post total to comments. Compare to 110513. Cool-down: 3 x 15 Reverse hypers Powerlifting: 10 minutes of DROM hip drills Max effort 3 pin pull deadlift Snatch grip deadlift @ 3010, 2-3 x 6 3 x 10 Reverse hypers 200m sled drag "Touchdown for CrossFit" with Matt Chan and Knowshon Moreno, CrossFit Journal preview video [wmv] [mov] "SEALFIT: Post Camp Fran" - video [wmv] [mov] WOD Demo with CrossFit Oldtown - video [wmv] [mov]
30 responses to "Friday, 02 September, 2011"
September 1, 2011 at 11:59 pm
September 2, 2011 at 1:37 am
September 2, 2011 at 1:41 am
SP = 135
DL = 335
Total = 745
I kinda liked the format of only giving us 5 minutes per lift/15 minutes total time to get through the total. The problem is the warm up. 4 minutes of all three movements is not sufficient. These power lifts have you clinching your entire body, so the entire body needs to be ready for the stress. I recommend increasing the warmup time to 10-15 minutes and including some KB work. Your whole body needs to be ready for the body clinch required to hit your PRs.
Lot's of PRs in 0600 - inspiring to watch!
September 2, 2011 at 1:56 am
SP= 105 PR
DL = 265 Pr (285X due to grip! grrrr!!!0
Total = 575
Way to go 6am class! Awesome to see PRs all around!
September 2, 2011 at 2:07 am
SP 120 (PR by 5)
DL 315 (PR by 5)
Total: 695 (PR by 40)
Great work by 0600, lots of PRs on the board! Also great way to end the week before my mission trip to Costa Rica. Keep up the solid work, I'll see y'all next Monday.
Do your best to present yourself to God as one approved, a worker who does not need to be ashamed and who correctly handles the word of truth.
-2 Timothy 2:15
September 2, 2011 at 2:20 am
September 2, 2011 at 2:31 am
September 2, 2011 at 2:45 am
SP = 225 Pr
DL = 445
Total = 1070
CrossFit Total in 15 Minutes was interesting. Given the proper time in between Max efforts I think that I could have achieved a 1100 total. Gives me somthing to shoot for next time.
Great job 0600!
September 2, 2011 at 2:46 am
Crossfit continues to astound and amaze me with the strength gains.
September 2, 2011 at 5:37 am
I will warm you up and set you loose on the first of the three lifts!!!!!
NO CF total for time.:)
Please come this afternoon, if you were already planning to.
September 2, 2011 at 5:41 am
Done.
September 2, 2011 at 6:33 am
265 + 135 + 385
September 2, 2011 at 7:05 am
5 min. to hit each lift.
Trying for 1RM in 3 big lifts essentially cold. Thank you very much. But... NO!
Let's take a brief moment to think this through. We're not all 20-somethings.
I need at least 5 warm up squat sets to loosen up enough to even consider a 1RM back squat.
Highly recommend rethinking this format.
September 2, 2011 at 7:08 am
September 2, 2011 at 7:22 am
SP = 175 (PR by 10)
DL = 325 (PR by 10)
TOTAL = 825 (PR by 40)
Thanks for pushing me Aaron! I think you are right, I have a mental block about my DL. I'll start working on it hard to get over that.
CF Total for time was fun. I didnt waste time with multiple lifts. I like mixing it up.
Great work and support in the 0600 - lots of fun as always!
September 2, 2011 at 7:39 am
SP = 85 (PR by 10)
DL = 270 (PR by 10)
Total = 530 (PR by 40)
Awesome work, everyone!
I liked the timed programming this morning. We worked in pairs, but we went in heats. I treated it almost like a competition WOD: "OK, I've got 5 minutes to find a 1 rep max on this. Let's go!" It made me start closer to my goal and in some cases beat my goal by the time my 5 minutes ran out on each move. Might not be the best approach for everyone, but I liked it. I think the approach to CF total has been different each time I've done it, lol. Today was no exception. :) Great coaching, Dean!
September 2, 2011 at 7:58 am
Thanks.
September 2, 2011 at 8:12 am
Posted before reading Tracy's post below.
September 2, 2011 at 9:09 am
Coupled with a great oly shoe it really helped knee stability and alignment.
September 2, 2011 at 9:23 am
SP 135(pr by 5)
DL 365(pr by 40)
CFT 745(pr by 35)
September 2, 2011 at 10:00 am
September 2, 2011 at 10:45 am
September 2, 2011 at 12:43 pm
255 (PR +10)
125 (PR +5)
325 (PR +50)
Total 705 (PR +95)
September 2, 2011 at 1:19 pm
SP-95
DL-300-PR
620(PR by 45#)
Great job to everyone today!
September 2, 2011 at 1:29 pm
SP=100
DL=245
tired by the end....need more dynamic work on deadlifts.
total=575 (PR 15#)
September 2, 2011 at 1:43 pm
September 2, 2011 at 2:13 pm
SP: 165 (-25)
DL: 405 (-50)
CFT: 895 (-95)
I'm really disappointed with these numbers.
Everything felt way too heavy.
Expected some stagnation in strength gains... but Wow!
I've been doing straight CrossFit, without any supplemental strength work for the past couple months. Plus working on goats. DU, running, OHS. Nothing else has changed. Diet remains so-so, stress, sleep, work are all about the same. Previously, doing 5/3/1 and cherry picking the WODs. If it was a long metcon.... count me out.
But... on the plus side straight CF has improved my ability to go into and stay in the Pain Cave. Somehow, I just can't get as excited about that, as I can get disappointed by a poor CFT.
Any suggestions are appreciated.
September 2, 2011 at 3:04 pm
SP: 175 no change
DL: 500 (same as a couple of weeks ago)
Total: 975
September 3, 2011 at 2:51 am
September 3, 2011 at 2:51 am